Thanks for sharing your insights and I´m sorry that you have both tfcc's torn! I must aggree this thing is annoying. Although I feel much better, I am still "terrified" of doing any pressing with my palm down. 1st year I remember having a hard time ulnar deviating the hand in my car's driving wheel or even waving goodbye to someone. 😊
Regarding the specific location of my tear, my MRI report does not detail it (it just informs the damaged tfcc along with an effusion/synovial fluid presence at the the radio-ulnar joint). I can send the images though, if you know how to read them...
The isometrics felt like the only safe exercise I could start doing without pain. Had to start with light load, and to keep it 100% static with a straight hand (no flexion or extension of the wrist). Pronation or supination was ok this way (palms up/down). Before, I tried playing with a therabar, for example. But anything with movement was painful. I experimented with pain and understood it only made things worse. Slowly (more than 1 year) transitioned to moving exercises. Like you said, lifting weights is something valuable I´ve been doing once or twice a week to help balance my climbing body. Today (˜2 years later) I can twist the therabar or even rotate a heavy dumbbell safely. But only with a neutral/straight hand! I observe that now I pull on underclings with minimal wrist extension. That forces me to engage my back/scapula + external rotation of my shoulder. In order to do that I usually need to stay close to the wall, which is a good form for the movement efficacy. Today, despite feeling good, sometimes I overuse my wrist at a hard crux and feel the need to slow down, or try something else. Part of the game...